I am, in my own opinion, making good headways in controlling my anger. I don’t scream and shout at people that much anymore. Gone are my Ramsy Gordon persona, at least for the time being. On the road, a lot more people are cutting into my lane, cutting my queue at traffic lights, overtaking me from dangerous spots, driving like my grandmother on the right most lane and I am still keeping my cool. The devil which is anger has wielded its angry head once in a while but I would say it has substantially reduced.
Going back to the basics of ABC, I feel that I am able to control my irrational belief better now, which leads to better control of my actions and the consequences. At the same time, I have have taken the time to reflect on my life and perhaps try to find out the cause of my anger. Since I spend a lot of time in the office, I started there.
Being an engineer, I have to come up with a method to find the cause of my anger. It really took a lot of soul searching to be aware that I am angry. I have come up with some trigger, to tell when I feel angry. Things like raised voice, restless and feeling murderous are signs that I am feeling angry. When this happens, it took a lot of dicipline to pause my thoughts and just try to recall what I was experiencing or thinking before I felt angry. I said pausing the thought because anger to me is like a train, it does not stop.
At the end, I believe the main cause of my anger is EXPECTATION. This percieved expectation is causing Irrational Belief in my mind, which then causes my anger to spiral. At work, I always feel that people expect me to be perfect. Here is the irrational belief, that people have expectations of me. Perhaps it is true. I find that if I said something wrong, everyone in the office will jump on me. Whenever I missed an important point, or a critical mistake in the code, I can hear people saying “I had EXPECTED Nee Shen to not make such rookie mistakes”. No one said that, it is all in my mind.
My irrational belief is that I had to behave in a certain way, in a way that I am always on top of things, that I am expected to know everything. Most importantly, MISTAKES ARE NOT TOLERATED.
All these expectations, they are in my head.. the irrational belief despite no one sending me a clear message that I need to behave that way. In fact the team and management are supportie of risk taking and certain rate of failure.
Because of this irrational belief, I feel angry when other people come to me for things that they should know. Note the word “should”, another irrational belief. I have marketing people coming to me for simple questions. I feel irked, like why I am doing all this work and these marketing people cannot find out for themselves. Because I “think” I need to be superman, I expect everyone to be perfect somehow. When other people do not conform to my own expectation of them, I get angry.
I also feel angry when I overheard other people talking about how hard it is to accomplish a work, how much roadblock for them to accomplish the project. All I hear is whine whine whine and I feel like strangling them. This is another consequences of irrational belief. Perhaps the project is tough, I am no better judge of the sitation.
So far, with the help of my wife, I have been trying to control the expectation part of my anger management. I won’t say that I have totally shifted my mindset away from the irrational belief. I have tried to rationalize the actions that other people take. My first strategy is to compartmentalize the issues that surrounds me. I keep asking, “is this going to affect me?”. Example, if I hear people whining about projects that is not mine, I will try to put on loud music till the conversation is over. Besides, I think, I rather wait for the project to be so deep in trouble, then rescue it. Get all the credit. Evil, but hey…
Second strategy is to stop and understand both sides of the coin. For every story, there are always two sides. This is actually the basis for dispelling irrational belief. Normally the other side checks out and I get angry for no reason. Well this strategy won’t work for road rage though.
Finally, I think a lot of my anger is turned into sarcasm. I think i